C25K - I suck at running...

Mr_Knight

Any sage words of advice would be very much appreciated.

Take.

It.

Slow.

Your lungs should not be burning - slow down! - focus on the distance. I'm 48 and did couch to 10k this summer, you can totally do it.

MyChocolateDiet

Myabe when those elderly ppl were your age, they were as slow as you. Maybe when you get to be their age you can blow past some whippersnappers of your own.

Congrats for havign the cojones to go to stores and switch shoes and tracks and stay with your goal. Congrats for even having the nerve to make a goal like that with your history. Your post sounds like all win to me. Have a great time on your vacay.

bebeisfit

Start out slow! Yes, slower than your 4mph. I have found that going slower in the beginning lets me run longer. My walk breaks are sometimes 10 steps and then I start again.

You have to find what works for you. As others have said, you are lapping everyone else sitting on the couch.

I also agree you should be strength training including your core.

Ditto on the foam roller.

Good luck!

Disdadcda

Thanks to everyone for your kind words.

I'm going to head to the gym after work today to give the 20 minute run a shot. Logically, I completely understand that six weeks ago, I could barely get thru the 1 minute runs without wanting to quit, and that a couple days ago I was about to do two sets of 8 minute runs, but it's the mental barrier of knowing that if I want to run this 5k in February at my current pace, I'm going to have to find it in me to somehow run for 45ish minutes straight.

I also know that this whole process would be easier if I were at my goal weight and not lugging around an extra 60 lbs. (although I wouldn't be running at all if I was still carrying around the extra 75 that I've gotten rid of). 5 weeks to go - hoping to lose another 10-15, so that should help a bit, and hoping that being at sea level rather than at altitude (3600 ft) will also help with my wind.

JTick

Since there seems to be quite a few new runners on this thread (and this definitely goes out to the one with the shin pain) here's my BIGGEST piece of advice:

SHOES, SHOES, SHOES!!!!!!

You need to get fitted. It is so, so important. I fractured my foot the first week I started running because I had such terrible shoes on. $40 at Wal-Mart is not going to get you the shoes you need. I have had NO running injuries since getting the proper pair of shoes.

If you can't afford the price the running store is asking, get fitted, get a few ideas from them, and check out Amazon for a better price.

Swats915

Firstly, congrats on starting the program. It's not an easy one. It's was around this time last year that I started this program with my husband. I was also very slow with terrible breathing and foot issues. Next week we are running out first half marathon in Disney and its all thanks to this program. Here's a few things to keep in mind as you go through:

1. It's ok to be slow. Your speed will naturally increase as you become more fit and run more often. Don't stress about speed.
2. That 20 minute day was my hardest as well. If it helps you get through it run 10 mins then walk 1 min and repeat. Make sure that the walk is not a meander but rather a very brisk walk. After I finished this program I started having plantar fasciitis issues and found that going back to intervals has helped me get the distance I need without the pain I don't. With a little practice I'm a little faster doing intervals than when I ran straight.
3. It's ok to repeat days on this program. I promise the world will not end.
4. Try to have fun. Having a partner or a group to run with can really help the time disappear without it feeling like work. You start chatting, or listening to a friend as you grasp for breath and the next thing you know your 18 minutes into your 20 min run.
5. If you think it is easy, it will be. This is something my husband has taught me that helps me through. Whenever I start struggling I check my posture and stand a little straighter, check my breathing and tell myself that "this is easy. I was built to run." Usually my breathing slows and it does become easier

I hope some of this helps a little.

-newbie runner with a desk job

sydneybeachgirl

Just pick an object down the road and try to run to it before the clock runs out of C25K. Road or trail running is easier IMO because there are things to look at. I count telephone poles.

I count those too! and sometimes the poles in the parking lot


I suck at running - never been good but after I have suffered my way through the run leg of 3triathlons in early 2013 I realised I have to learn running . I have been working with a PT, learnt a lot of great functional exercises and have been doing the C25K programme on the treadmill and it feels fine (I can run 6mins at 7.6 then walk 2mins at 5.5 and then repeat) but now I am transitioning (and therfore starting over) off treadmill.

I run outdoors at my local oval - using C25K interval methodology (I am currently at 1.5min run 1min walk repeat 8 times) after doing a cycle (usually about 5K) so that I have some tiredness in my legs before I attempt a jog - and it feels exactly like it should at a tri

Disdadcda

So I went to the running track after work on Tuesday and some way, some how, managed to "jog" for the entire 20 minutes (Week 5 Day 3 of C25K).

Slow, slow, slow - basically a 15 minute mile (2250m in 20 minutes) - but managed to tough it out. Now I just need to figure out in the next 6 weeks how to get from running 2250m to 5000m. That being said, less than 2 months ago, I couldn't get thru a 1 minute run, so I can't be too disappointed about where I am.

Thanks to everyone for the good wishes.

QuietBloom

Gosh, if you hate running so much, find a cardio exercise you like. Do it a couple of times a week and spend the other days in the gym lifting heavy things. :flowerforyou:

hbrittingham

So I went to the running track after work on Tuesday and some way, some how, managed to "jog" for the entire 20 minutes (Week 5 Day 3 of C25K).

Slow, slow, slow - basically a 15 minute mile (2250m in 20 minutes) - but managed to tough it out. Now I just need to figure out in the next 6 weeks how to get from running 2250m to 5000m. That being said, less than 2 months ago, I couldn't get thru a 1 minute run, so I can't be too disappointed about where I am.

Thanks to everyone for the good wishes.

Yay! See, you did it!!!

I just turned 47. I started the C25K for the first time 3 years ago, injured myself and quit trying to run. Then I started it again 2 years ago and that time I successfully completed it. I sort of kinda ran on and off then for the next 18 months. This past November, I decided to get more serious. Now I run 2-3 miles 3-4 times a week, when holidays and sickness don't get in the way, but as of this week, I am back to running again.

Funny thing is, I keep hearing that speed comes with practice. I am still running at between 5.3 and 5.5 mph. No way in heck I could run even 2 miles at 6 mph! I would keel over less than a mile into it.

But I don't care. I love running and I even am going fast enough so that my golden retriever is actually trotting next to me. A year ago, he was walking along looking up at me wondering what all my huffing and puffing was about.

Oh, and I was a 20+ year smoker who quit 7 years ago, so running for me is an extra special thing!

wilsoje74

Everyone sucks at first, keep going!

diadia1

So I went to the running track after work on Tuesday and some way, some how, managed to "jog" for the entire 20 minutes (Week 5 Day 3 of C25K).

Slow, slow, slow - basically a 15 minute mile (2250m in 20 minutes) - but managed to tough it out. Now I just need to figure out in the next 6 weeks how to get from running 2250m to 5000m. That being said, less than 2 months ago, I couldn't get thru a 1 minute run, so I can't be too disappointed about where I am.

Thanks to everyone for the good wishes.

congrats. you did it:flowerforyou: :drinker: .i am glad for you

you don't have to run the entire 5k race .You can do interval (ex.: run 5-10 min walk 1min). The purpose of a 5K for a beginner is, I think, simply to convince ourself we can do it.
People from every shape every fitness level doing it. Just the fact you WIL do it is already a huge success. Walking breaks during a race is good too. even for experienced runners.
i run 2-3 times a week and sometimes when i do go for a 10 K i take small walking breaks of 1-2 minutes (well needed!! ) and it helps a lot and then i can keep on running.

But for now just keep running and trust the program: it WORKS!!!

girlwithcurls2

You did it!! You really did it!

I hope you gave yourself a HUGE pat on the back for this. As a new runner, I totally get what you are going through. Keep it up. You will continue to build endurance, and as an added bonus, you'll be dropping weight, both of which will make it easier and easier.

You've got this, buddy. Hang onto your achievement like your life depends on it (because it does!) Well done, friend. And look at all of the cheerleaders you have here!

Great job.
~Curly

bebeisfit

Yay! I knew you would do it.

And thanks for the inspiration. I'm 52, been running for 5 yrs but in the last 8 months I've cut back considerably on exercise and increased my pizza consumption with a new desk job. I forgot what those early successes felt like and I'm feeding off your 20 min run.


Now...one last bit of advice. Stop telling yourself how slow you are...look around you at other 50 yr olds who can barely get out of the car or walk up a flight of stairs. Realize how far you've come in a short amount of time and give yourself a whole lot of credit.

Let us know how the 5k goes. It will be highly unlikely that you will be the slowest person there. And wear the t-shirt with pride...YOU ARE A RUNNER!!!

bobbijodmb

Buy some winter clothes and run outside--- it is sooo much better

and this is coming from someone who recently hated running and would never think about running outside. 7 weeks ago I was where you were, the thought of running for 1 minute sucked lol, but yesterday, I ran 6 miles outside without stopping